Welcome to this brief moment of mindful focus.
Find a comfortable position,
Whether you're sitting or standing.
Allow your eyes to gently close,
Or soften your gaze downwards.
Take a slow,
Deep breath in through your nose,
Feeling your belly gently expand,
And then slowly release that breath out through your mouth,
Letting go of any tension you might be holding.
Now,
Bring your attention to your breath as it naturally flows in and out of your body.
Notice the sensation of the air entering your nostrils,
Perhaps a coolness,
And the sensation of the air leaving,
Perhaps a warmth.
You don't need to change your breath,
Just simply observe it.
As you continue to breathe,
I invite you to gently gather your awareness and bring it to a single point.
This could be the tip of your nose,
Your upper lip,
Or the rise and fall of your abdomen.
Choose one spot and simply rest your attention there.
It's natural for your mind to wander,
That's what minds do.
When you notice your thoughts drifting,
Gently acknowledge them,
Without judgment.
Just say to yourself,
Thinking,
And then kindly but firmly guide your attention back to your chosen point of focus.
Think of it like a gentle hand guiding a playful puppy back to its mat.
We're not trying to stop thoughts,
Just to observe them and return our attention to our anchor.
Each time you bring your attention back,
You build in your muscle of focus.
Now,
Let's savor this moment.
Can you truly feel the subtle sensations of your breath at your chosen anchor point?
Perhaps the gentle friction of the air,
Or the slight movement.
If sounds arise around you,
Then simply let them pass through,
Returning your attention to your breath.
If feelings arise,
Acknowledge them,
And then return to your breath.
For these last few moments,
Immerse yourself truly in this singular focus.
There's nowhere else you need to be,
Nothing else you need to do,
Except to breathe and to focus.
Allow yourself to be present with this one simple yet profound act.
Take one more deep,
Satisfying breath,
Filling your lungs and exhaling fully.
As you're ready,
Slowly begin to bring your awareness back to the room around you.
Gently wiggle your fingers and toes,
And when you feel ready,
Slowly open your eyes.
May you carry this refreshed focus with you into the rest of your day.
